If you want to instantly have more strength in your upper body when you're going to pick up something or when you're doing exercises in the gym, there's one tip to keep in mind.
I want you to think about your shoulders pulling down and back together so you're engaging the muscles around your shoulder blade and anchoring the shoulder blade onto the rib cage.
That gives a really strong foundation for the arm when it's held away from the body. It's like the cement in the bottom of the flagpole.
You need the shoulder blade to hold really strongly onto the ribcage.
Pulling your shoulders down and back before going to pick up something or going to do exercises in the gym is always the stronger and safer position for your shoulder.